2021.02.10.- SZERDA
CROSS
SMR + General warm-up + Mobility
A.
3 sets:
- 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB
- 6/6 upright row w/ same KB ( high elbow)
- 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up)
B. Lifting – Clean
1 set @ empty BB, 5 reps of each:
~ Clean deadlift, clean high pull, muscle clean, power clean, front squat
Emom 8′
- 1 clean pull + 1 power clean + 1 front squat ( @ around 50-60% of your 1RM if you know / women: empty BB – max 35kg , men: empty BB – max 50kg)
C.
EMOM … until failure:
5 box jump-overs +
2-4-6-8 etc Russian swings @ moderate weight ( women: 8-12-16kg / men: 16-20-24kg )
* Start with 5 box jump-overs + 2 Russian swings
* Add +2 reps to the swing each minute
D.
Gymnastic swimming – ( https://www.youtube.com/watch?v=iNloKEgw4mU )
2 sets , 30″ of each movement (unbroken! try not to touch the ground with your arms)
1′ rest between sets.
HOMEBODY 84. NAP
A: Smr + gymn 10’
B: Superset 3 rds
8/8 Supinated t-raise in bird-dog position @hold 2” on top
8/8 1 Legged rdl @no weight! Quality!
* 1’ rest
C: Superset 3 rds
5/5 1 Legged negative box squat @ground touch w heel
5/5 Filly presses
* 1’ rest
D: Amrap 12’
-8 Sdhp
-8 Burpees
-8 Alt. pistols
-8 V-ups
E: Accessory
3×10 towel to neck